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It’s an easy to follow programme known the world over, and perfect for those new to running and need some extra support and motivation along the way.

The app features a choice of 5 great trainers to support and motivate you at every step of the way, telling you when to run and when to walk, from broadcaster and former Olympian Michael Johnson, comedians Sarah Millican and Sanjeev Kohli, BBC presenter Jo Whiley, and our very own Laura, who have now helped over 2 million people like you start their own running journeys.

One You Couch to 5K features:

• A flexible programme that can be completed in as little as 9 weeks, or longer if you want to go at your own pace
• Easy to follow countdown timer so you can see and well as hear how long you’ve got left of each run
• Works alongside your preferred music player, automatically 'dipping' the volumes so you can hear the instructions and motivations from your chosen trainer
• Signals a half-time bell when you get half way, so you know when to head home!
• Lets you track your progress and awards achievements as you move through the runs
• Lets you rate how you feel before and after each session to help acknowledge the immediate benefits for doing some physical activity
• Connects you with likeminded people through the Couch to 5k HealthUnlocked community forums, offering loads of advice, tips and motivations to keep you on you on your fitness journey

One You is here to help you live more healthily and make the changes that matter most. Millions of people have already got running with the Couch to 5k plan. Now it’s your turn! Download this app, get off the couch and we’ll help you reach your health goals.

What’s New

Version 7.2.0

Accessibility Updates throughout the app

Text and buttons will dynamically scale according to screen resolution
Voice Over tags added throughout app
Changing carousels into a vertical stack when voiceover is turned on
Active state of links and buttons updated for increased visibility
Form validation changed to highlight errors in input

Ratings and Reviews

4.8 out of 5
119K Ratings

119K Ratings

Gjxxxxxxxx ,

This will change your life.

When I started this I couldn’t even get half way through week 1 run 1. I tried again a day later and persevered. I was determined to do it and now I can smash out 30 minutes with no problem. I have shed weight and become a happier person with more energy as well as appreciating the outdoors and exploring so much more. I don’t usually get in from work until 7-8pm so always told myself that I didn’t have time to do it but then decided that as I was down about my body and had the fitness level of a slug, that I needed to change. It’s strange but I actually feel like I have more time in the evenings now, I get so much more done and the evenings feel so much longer than the days of getting in and just slouching on the sofa.
This has completely changed my life, I am the fittest I have ever been and feel so good about myself in general - I think it’s important to note that the mental change in me and my happiness and positivity is as important if not more important than the physical change from doing this programme.
It’s not easy and sometimes you have to really push yourself, but the app definitely helps you to do that. My coach was Jo and she was awesome.
If you are considering getting this app seriously do... get out there and do it, it’ll change your life and if I can do it you definitely can 💪🏻.

Gingerella247 ,

I was the epitome of ‘couch’ now I’m a runner

I work from home, some days I did less than 100 steps - that should give you an idea of my fitness levels and how sedentary I was. I started this, and I have no idea why. I woke up one day and I was like, I NEED to do something to improve my fitness. I didn’t tell anyone because I wasn’t sure I’d be able to do it, and the first day running 60 seconds was TOUGH. I struggled, but here I am, graduating today and running for 30 mins straight, and with two brisk walks either side. I’m not the fastest, I’ll never be a natural runner, I don’t love it, but I LOVE what couch to 5k has done for me. If you’re doubting yourself, don’t. If you’re worried about stepping it up each week, don’t - your body can surprise you. I had shin splints really bad, go and get your gait measured and get some decent shoes (I recommend ASICS). I had Sarah as my coach on this plan and she was amazing. I tried running without her a few times and didn’t get very far, having her in your ear encouraging you is brilliant. There’s one week where they’ve uploaded the wrong week, so you get two weeks of coaching the same with Sarah. To avoid this, pick a different coach and use them that week. Then swap back to Sarah. :)

Thank you Couch to 5K for helping me improve my fitness and making me a runner!!! I’ll continue to do this app!

stickshaker ,

Ok - but could be better

Only done the first 2 runs so far but can already see some shortcomings or areas where I would have benefitted from more help.

Firstly, despite various version updates saying you have listened to feedback, I can’t see anywhere to leave it so it will have to via this review. There could be more guidance about how the program will work before actually using it, and a lot more info about how you are doing while using it. I would have liked some more help on pace, both for the walk and the early runs, it should be possible to give some guidance based on height/weight/leg length. Maybe an idea of roughly how far the run would take you to help choose a suitable route - there is a bell at the halfway pint which is useful for an out-and-back route but a circular route might be more fun if I knew how long to plan for. It says you can see ‘and hear’ how you are doing but as far as I can see there is no audio for overall progress, only the screen which is impractical to look at while running. So more audio guidance about where I am in the cycle would help, like ‘start of run number 3’, or only 4 runs to go. I have only tried Laura as the coach, but after the last run she says to start the final 5 minute warm down, then talks about rest days etc, then says don’t forget to do a 5 minute warm down afterwards, which implies another 5 minute walk which is I think incorrect.


Public Health England
183.3 MB

Requires iOS 10.0 or later. Compatible with iPhone, iPad and iPod touch.



Age Rating


  • Family Sharing

    Up to six family members will be able to use this app with Family Sharing enabled.

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